6.16

then

A1 Conventional Dead lift w/ 3 sec. lower @ 70-75% for 3 singles x 3 sets
A2 Bench Press x 6-8 reps @ 3xx1 tempo x 3 sets
+
top of every 2 minutes x 20 minutes
5 Dead lifts @ 65/70%
3 broad jumps
50m sled sprint @ tough output

Cool Down
chest/pec stretch x 30sec. x 2
quad stretch x 30sec. x 2
calve stretch x 30sec. x 2